Seated Palms-Up Barbell Wrist Curl Legs with Foreams on Bench
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you lean forward | and place your forearms on the short end of the bench. This position isolates your forearms. Engaging these muscles increases their size and definition. You also use an Olympic bar for this exercise. Using the bar increases the amount of weight your forearms can lift. Using heavier weight adds to their overall strength and size. Since the Olympic bar has such a wide weight distribution, | you must also engage your forearms in order to keep the bar balanced. Balancing the bar increases the overall strength of your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Place the bar on one side of the bench so that it is perpendicular to the bench.
6) Straddle the opposite end of the bench
7) Lean forward at the waist - so you are facing the bar.
8) Grasp the bar with your hands about shoulder-width apart - with your palms facing upward.
9) Raise the bar so that your forearms are now resting on the bench and your wrists are hanging off the edge of the bench.
10) Your knuckles will naturally be pointed down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while raising your wrists as high as possible.
3) Hold the top contracted briefly.
4) When reached as high as possible, inhale while slowly lowering the bar...
5) ...back down to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on the bench during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
You should feel a deep stretch at the bottom of the movement.